How to Kick Your Fast-Food Habit—For Good

Don’t be surprised if your local burger joint is looking a little less crowded these days: Americans are consuming fewer of their total daily calories from fast food, according to new research from the Centers for Disease Control and Prevention.

From 2007 to 2010, researchers from the CDC conducted the National Health and Nutrition Examination Survey. As part of it, participants were asked to list everything they had eaten over a 24-hour period. When analyzing the results, researchers labeled something as “fast food” if the person reported buying it from a recognized fast-food chain or pizza place. The calories from those items were then calculated as a portion of the participants’ total daily calorie intake. The results: In 2010, Americans got 11 percent of their calories from fast food, down from 13 percent in 2006.

The reason for the drop is unclear: People may be showing restraint due to tight budgets or better awareness of nutrition, but more research is needed to pin down the exact cause. “We can only hope it will continue,” says Cheryl D. Fryar, M.S.P.H., a health statistician at the CDC’s National Center for Health Statistics and the lead author of the survey.

In the meantime, it can’t hurt to jump on the bandwagon. Joy Bauer, MS, RD, CDN, gives tips on how to slash your fast-food intake, whether you view it as a daily habit or an occasional splurge.

Gradually cut back If you’re currently a fast-food junkie, going cold-turkey is only going to make your cravings for burgers and fries more intense. “Give yourself an allotment for each week,” Bauer says. That may mean hitting the drive-thru on just Monday and Friday and splurging on your favorites while you’re there. Or it may mean allowing yourself more visits, but restricting yourself to the healthier menu options. Click to learn How to Make Fast Food Healthy. Either way works as long as you’re moving in a healthier direction.

Let your wallet motivate you Take a look at how much money you spent on fast food in the past month, and imagine what you could have bought instead if you’d stayed in. To see exactly how much you’ve spent on fast food, sign up for a Mint.com account, which tracks your spending by category automatically. “If you are strategic and you make your meals at home fresh, you will save so much money,” Bauer says. Normally buy meals off the dollar menu? Think about the potential health savings down the road. Fast food is linked to an increased risk of weight gain, heart disease, and diabetes. So in the long run, you’ll save yourself tons of cash in medications and doctors’ visits—even if you’re paying more for fresh produce now.

Treat yourself to lower-cal versions of your favorite dishes These days, more chains are making an effort to cook up healthier versions of their standard menu offerings. For instance, a pizza chain may have a thin-crust version of your favorite pie. Visit the restaurant’s website and look at the nutrition facts. Chances are there’s a lower-cal version to choose from, Bauer says. If KFC is your drug of choice, for example, she recommends the Kentucky Grilled Chicken Breast (220 calories) over the Original Recipe Chicken Breast (360 calories).

Order the smallest sizes on the menu Resist the urge to super-size. “Smaller is always going to be better,” Bauer says. If going too small won’t satisfy you, then order a large size of a healthy main dish (like a salad) and a small size of the fattening order (like French fries).

Skip the soda By avoiding a sugary drink, you’ll have more wiggle room to enjoy your food. “Do not waste your calories on soda,” Bauer says. She recommends drinking water instead of opting for chemical-laden diet soda. “Do one clean thing when you’re there,” she says.

Plan ahead The amazing thing about fast food is that it’s just that—fast. Chances are, you’re most tempted to indulge when you’re either a) really hungry or b) in a rush. Making meals at home ahead of time will ensure you’re not tempted to hit McDonald’s or Wendy’s. Just double or triple a recipe you’re making over the weekend, then freeze the food in single-serve containers. That way, when that must-eat-now feeling hits, you can just pop the food in the microwave and avoid a calorie crisis. Get amazing recipe inspiration by checking out our food blog, The Dish.

A Part of Hearst Digital Media
Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites.